1.) 5 Back Squat every 90 seconds for 4 rounds @ approx 70%
2.) Shin Dig
Row 30 cal
3 rounds
21 Hang Power Cleans 115/85lb
21 GHD Sit-ups
Then
Row 30 cal
*3.) 9-7-5
Snatch 155/105lb
Muscle Ups
*4.) Deadlift 3-3-3-3-3 @ approx 80%, rest no more than 2 minutes between sets
*5.) 5 rounds
10 Reverse Hyper
10 Hip Extension
20m Handstand Walk
*6.) With partner
14 minute cap
10 rounds, alternating after Assault Bike
20m Front Rack Walk 225/155lb
6 Bar Facing Burpees
20m Front Rack Walk 225/155lv
20/16 cal Assault Bike
2.) Shin Dig
Row 30 cal
3 rounds
21 Hang Power Cleans 115/85lb
21 GHD Sit-ups
Then
Row 30 cal
*3.) 9-7-5
Snatch 155/105lb
Muscle Ups
*4.) Deadlift 3-3-3-3-3 @ approx 80%, rest no more than 2 minutes between sets
*5.) 5 rounds
10 Reverse Hyper
10 Hip Extension
20m Handstand Walk
*6.) With partner
14 minute cap
10 rounds, alternating after Assault Bike
20m Front Rack Walk 225/155lb
6 Bar Facing Burpees
20m Front Rack Walk 225/155lv
20/16 cal Assault Bike
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Laura VanderKelen
11:03 rx
Squats @ 145#; deadlifts @ 215#
11
1
Squats @ 145#; deadlifts @ 215#
Megan Vogel
12:54**
85# &1/2 GHD..1/2 parallel. 165# BS, DL 205x2, 215x2, 225x1, Snatch work.
5
0
Nate Hall
7:42 or 7:24 ab mat
BS @ 305#
21
2
Pauly VanderKelen
8:31
11-7, & 2 x 8,7,6 for HPC / FIVE x 5 HBBS @ 270# (completed my first set of 5 right after my warm-up / *3.) complete in 12:26, no fails on the 155# snatches, MUs: 5-4, 4-3, 5 / *4.) 5x3 UB @ 365# concentrating on keeping a neutral neck.
1
0
Rebecca Smith
13:39 85#, ghd to parallel
160# bs I got a Bar muscle up with tiny red band. Soo close! This will happen in 2017. IT WILL! #UNICORNPOWER
19
2
Sylvia Christensen
Rest
Hate it when fun workouts are on my rest days 😒
11
1
I agree, that’s the worst!